Sunday, November 23, 2014

November 24, 2014

A. 4 Rounds of:
12x V-ups
10x Burpees Over Barbell
8x Hang Cleans 95/65
6x OHS or FS

B. 3 Sets of:
8-10 Pull-Ups
10x Bent Over Row
8x Strict HSPU or 1 Minute HS Hold
+
Skills

C. Strength:
1RM Back Squat
1RM Jerk

Thursday, November 20, 2014

November 21, 2014

A. "Jack Style"
AMRAP in 20 Minutes
10 Push Press 115/85
10 Box Jumps
10 KB Swings 53/35

In Teams of 2
*While 1 partner completes a round the other must run 100 meters*

B. 3 Sets of:
8-10 Chin-ups (weighted)
10 Snatch Grip Press 85/55
10 Curls
+
Skill Work

C. Strength
·         Back Squat 8x3 @ 88%

·       DeadLift 5x3 @ 100% of BS

Wednesday, November 19, 2014

November 20, 2014

A. EMOM For 15 Minutes:
Minute 1: 150 meter row
Minute 2: 10-15 Push-Ups (scale up= 10 HSPU)
Minute 3: 30 Double Unders/50 Singles

B. 3 Sets of:
60 sec. HS hold or 1/2 court HS walk
15 Leg Lift Sit-Ups
+
Skill Work

C. Interval Mile (1 minute Run; 1 minute Walk)

D. Strength (Rest Day)

Tuesday, November 18, 2014

November 19, 2014

A. For Time:
21-15-9-9-15-21
Pull-Ups or Ring Rows
Wall Balls 20/14
*400 meter run b/t set of 9s

B. 3 Sets of:
10 Floor Presses (Bench Press)
10-15 Wide Grip Push-ups
 8 each SA Strict Press
+
Skill Work

C. Strength
·         Back Squat 5x5 @ 83%
·        Hang Clean 5x3 @ 70%

·        DeadLift 3x5 @ 85% of BS

Monday, November 17, 2014

November 18, 2014

A. For Time:
50 KB Swings 53/35 (American... AKA Overhead)
25 Sit-Ups
50 Walking Lunges (25 each) Scale up= 45/25#
25 Burpees
100 Double Unders (200 Singles)
25 Burpees
50 Walking Lunges
25 Sit-Ups
50 KB Swings 53/35

B. 3 Sets of:
20 Russian Twists
10 T2B
1 Minute Plank (weighted)

C. Strength
 Jerk 3x3 @ 75%; 2x3 @ 80%
·     Push Press 1x5 @ 75%; 2x5 @ 80%; 1x5 @ 85%
·     Front Squat 3x5 @ 65% of BS

Sunday, November 16, 2014

November 17, 2014

A. 5 Sets of:
AMRAP in 3 Minutes
3 Power Cleans 135/95
6 HR Push-ups
9 Air Squats
*1 Minute Rest

Score= Rounds + Reps

B. " Bro"
3 sets of:
8-10 Chin-Ups
10 Bent Over Rows
10 Snatch Grip Presses
10 Curls

C. Strength
·         Back Squat 3x10 @ 75%
·       Hang Snatch 5x3 @ 70%

·       Overhead Squat 5x3 @ 45% of BS

Thursday, November 13, 2014

November 14, 2014

A. EMOM For 14 Minutes
Odd: 30 Double Unders/60 Singles + AMRAP Sit-ups
Even: 5 V-ups + 4 KB Snatch (per arm) + 3 Jumping Lunges (per leg)

B. Bro Session
3 sets of:
8-10 Chin-Ups
10 KB SA Row each
10 Snatch Grip Strict Press
15 Curls

C. Strength
·         Back Squat 8x3 @ 85%

·      DeadLift 5x3 @ 90% of BS